Managing diabetes during the festive season: tips for healthy celebrations
The festive season is a time for joy, celebration and indulgence but it can also be a challenging period for those managing diabetes.
Between family gatherings, holiday feasts, and tempting treats, maintaining healthy lifestyle habits may feel like an impossible task.
However, with a little planning, balance and mindfulness, you can enjoy the season to the fullest while keeping your health on track.
Whether it’s navigating the dessert table, staying active amidst busy schedules or managing stress during this bustling time of year, small adjustments can make all the difference.
Diabetes, a chronic condition affecting millions worldwide, is a growing concern. In South Africa alone, one in nine adults lives with the condition, and many cases go undiagnosed.
For people with undiagnosed diabetes — referred to as asymptomatic diabetes —symptoms often go unnoticed because regular health screenings are skipped. This highlights the importance of proactive measures in preventing diabetes.
Gut health: the unseen ally in diabetes prevention
Emerging research highlights the vital role of gut health in diabetes prevention.
Nicci Robertson, a respected nutritionist and owner of Re-Invent Health, notes that the gut microbiome — a diverse community of bacteria in our digestive system — not only influences blood sugar regulation but also impacts overall inflammation in the body.
“A varied and balanced gut microbiome is essential for metabolic health,” Robertson asserts. “It enhances insulin sensitivity, lowers inflammation and effectively manages blood sugar levels.”
To bolster gut health, Robertson recommends steering clear of processed foods and opting instead for a diet rich in diverse sources of fibre, including fruits, vegetables, whole grains, legumes and nuts.
“Incorporating healthy fats and proteins into every meal is vital,” she adds.
Being attuned to your gut health is equally important. Signs such as bloating, gas or irregular bowel movements may signal an imbalance.
Additionally, symptoms like fatigue and mood swings can also point to poor gut health. Comprehensive tests, including stool analysis and blood tests, can help assess the state of your gut microbiome better.
The importance of physical activity
Physical activity serves as another cornerstone in diabetes prevention. Engaging in regular movement assists with weight management and significantly improves insulin sensitivity, enabling the body to utilise glucose more efficiently.
Incorporating activities such as walking, swimming, or cycling at least three times a week can substantially reduce the risk.
Starting small, perhaps with as little as 15 minutes of walking daily, can seamlessly integrate exercise into even the busiest holiday schedules.
For those looking to enhance their exercise routines, keeping track of fitness apps or wearable devices can add an element of fun and foster motivation.
“We emphasise healthcare prevention,” shares Márcia Eugénio, Head of Momentum Multiply.
“Our app allows users to track health activities alongside challenges and rewards that promote better well-being.”
Simple adjustments, like walking post-meal or opting for stairs over lifts, can yield measurable improvements in blood sugar management over time.
Prioritising quality sleep
Sufficient quality sleep is just as paramount as diet and physical exercise when it comes to diabetes prevention. Lack of sleep can disrupt hormones that govern blood sugar and appetite, leading to increased risks of insulin resistance and weight gain.
Interestingly, studies suggest that adults sleeping less than five hours nightly stand a considerably heightened risk of developing prediabetes compared to individuals who enjoy at least seven hours of sleep.
To enhance sleep quality, consider the following tips:
Limit screen time before bed: Blue light from devices hinders melatonin production, affecting your ability to fall asleep.
Create a calming bedtime routine: Engage in relaxing activities like reading or listening to soothing music to signal bedtime.
Stick to a consistent sleep schedule: Going to bed and waking up at the same time daily maintains your circadian rhythm.
Technology can also assist in tracking and improving sleep. Eugénio explains, “With advances in technology, you can now measure sleep recovery using just your phone camera, providing personalised insights to boost overall health.”
Building a balanced foundation
Simple, consistent adjustments to focus on gut health, regular physical activity, and prioritising sleep can significantly reduce diabetes risks while enhancing overall well-being.
The holiday season should not be a source of anxiety for those managing diabetes; rather, with the right strategies in place, it can be an opportunity to celebrate with confidence and joy.